RECIPES: What the Happy Nurse & I Are Eating This Week! Baba Ganoush, Plant-Strong Pizza, Cuban Black Beans, Salads & MORE!!!

As I write this post I'm waiting for homemade pizza dough to rise in the oven.  I had the afternoon off and after coming home to the exciting discovery of an Amazon box on my doorstep, I decided to delve straight in to Mark Sutton's new book "Heart Healthy Pizza!"  I'll keep you all posted on the pizza construction process but so far it looks very promising!!  


It feels like I haven't written a food plan post in FOREVER, but its been a hectic few weeks and between vacation and work I just haven't had time!  I kept up my commitment to salads (as I wrote in this post) and have actually come up with a few yummy salad ideas on my own!  Much to my surprise, I'm really liking the addition of salads to my daily diet!  It makes getting the necessary veggies (I eat minimum of 2 cups straight veggies per meal) in easier!


WHAT ARE YOU EATING THIS WEEK??!!! ANY RECIPES TO PASS ON?


Snacks:

• Smokey Baba Ghanoush from the Party Vegan by Robin Robertson:  Made this for a party last weekend and WOW it was a hit! I HIGHLY recommend you get this cookbook--I've posted about recipes from it here & here.)
• Robin Robertson's Polenta Crostini with Eggplant Tapenade also from her book, Party Vegan.  I used store bought polenta as the base.  The Tapenade was AMAZING.  You mix together the inside of one eggplant (roasted in the oven for 20 mins & then cooled so you can peel the skin off) with 1/2 cup kalamata olives, 3 garlic cloves, salt and pepper.  I adapted the recipe a bit because I didn't have any capers and was making this all in a big rush before the party!  Everyone LOVED it! 

Entrees & Soup

• PIZZZAAAAA!!!  As mentioned above, from Mark Sutton's new book "Heart Healthy Pizza":  Homemade Pizza with Light White-Brown Sauce topped with olives, sundried tomatoes & peppers.  I'm making the pizza dough with gluten-free all purpose flour from Bob's Red Mill!  To get a taste of the type of recipes offered in the cookbook, check out a few sample recipes on Mark Sutton's website.
• My old AMAZING soup stand-by The Healthy Librarian's version of Robin Robertson's Sweet Potato, Spinach, Fire-Roasted Tomatoes, and a Bit of Peanut Butter Soup
• Healthy Girl's Kitchen's Coconut Curry Kale, Chick Pea and Sweet Potato Soup:  I liked this but it probably wasn't my absolute favorite--which surprised me because I expected it to be!  I was missing a few ingredients though--like the bok choy so I may have just totally missed the boat on this recipe because of incorrect ingredients!!
• Mushroom Tibs from "Appetite for Reduction" by Isa Chandra Moskowitz:  The Happy Nurse and I had a delicious vegan meal at an Ethiopian restaurant on our date night last week so I had to incorporate some Ethiopian food for this week!  YUM!
• Healthy Girl's Kitchen's Cuban Black Beans & Kale:  I've been wanting a Cuban black bean recipe!  After having the vegetarian plate at the FANTASTIC Columbia Restaurant in Tampa (on our vacation) I've been craving some good black beans.  Can't wait to make this recipe this weekend!  I've been waiting for my plantain's to turn black so I can cook them & they are almost ready so with a few onions on top, I may just be able to recreate part of the dinner we happily ate there!
• Beetballs by Susan Voisin of Fat Free Vegan Kitchen:  HELLOOOOOOO wonderful!  I'm so excited to have a "meat ball" without soy in it!  Whooohooo!! :-)

Salads:

• Rice Noodle Salad (cold) mixed with my Shredded Kale and Carrot salad (below) & Cool Slaw Dressing from "Appetite for Reduction" by Isa Chandra Moskowitz
• Shredded Kale & Carrot salad--this has been an exciting find that I figured out all on my own!  Inspired by the awesome My New Roots' Winter Slaw recipe, I shredded kale and carrot together for a basic, yummy and nutritious salad.  I've eaten this a few different ways:

• With raisins mixed in, no dressing
• With "Cool Slaw"Dressing from the Appetite for Reduction Cookbook by Isa Chandra (I can't tell you how highly I recommend this cookbook!!!  She has tons of low fat dressing recipes & everything I've made from here so far is excellent) (recipe below)

"Cool Slaw Dressing" (recipe from Isa Chandra Moskowitz's Appetite for Reduction Cookbook)

Mix in a blender or food processor:

1/4 cup cashew pieces

2 Tbl minced onions (she says fresh, I used dried minced)

1/2 cup water

5 tsp Apple Cider Vinegar

1 tsp Dijon mustard
1 tsp non-cane sugar sweetener of choice

1/2 tsp salt

pepper

• Caesar Salad:  With Healthy Girl's Kitchen's  "No-Oil Caesar Salad Dressing,"  I modified the recipe a bit.  I used pinto beans this week instead of garbanzo.  I add more capers (she says 2 Tbl, I add the whole bottle!).  I add more dates (she says 2, I add 5!).  See the original (and I'm sure delicious) recipe here.

COMING SOON!!:

• Preparing for a Joint Replacement--What can YOU do BEFORE surgery to have a quicker recovery? ~post series in two parts: Knee & then Hip ~
• SLEEP:  Why Is it Critical for Your Health ~ Join the Sleep Challenge!!!
• Interviews With My Favorite Plant-Strong Bloggers!
• AND MORE!!

The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.  Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition. The Happy Rehab Doc expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.  By visiting this site you agree to the foregoing terms and conditions.

Does Your Body Hurt? Do You Feel Sick? Want To Prevent Disease? Start Eating Foods That Heal: #1: KALE!!!! (and RECIPES!)

As you know I'm a huge fan of the concept of addressing chronic pain issues and other inflammatory diseases (Arthritis, Acute Muscle Strains, Fibromyalgia, Chronic Fatigue, Heart Disease, Diabetes and Cancer) with dietary change to improve healing and reduce pain!  I've written on my own journey with anti-inflammatory foods here and here, as well as shared with you some anti-inflammatory foods for kids AND a list of anti-oxidant foods to promote healthy skin!  


But lets face it, those lists can be really confusing!  Its just too much information sometimes.  So I've decided to start a post series focussing weekly on ONE powerful antioxidant, anti-inflammatory food that HEALS!  I'll share why each food rocks and give you some recipe options to try to prepare it!  Even better, I'll get feedback (hopefully) in the comments from all of you with other tasty ideas for preparing the "Food That Heals!"


This week the magic food is:  KALE!!!


Its one of my favorites--pretty much since I went to the farmers market last summer and kale was on sale for 1 pound for $1.  I had no idea how much kale weighed, so I told the man:  "I'll have 5 lbs!"  Oh boy, thats a lot of kale!!! Wowsers.  So I started cooking it. And liking it!  Then in Dr. Esselstyn's book Prevent & Reverse Heart Disease, Ann Esselstyn also extolled the virtues of kale.  And so on and so forth.  Dr. Joel Fuhrman's nutrition density scale ranks it #1 out of 20,000 foods according to PeerTrainer.


Kale makes it on every anti-inflammatory, antioxidant list because it is chock full of nutrients.  Lets review what those are!  Remember, I'm not a nutritionist.  I'm a doctor learning how food interacts with the body systems I've studied in minute detail! 


A great article in the Huffington post on kale is here.


Kale's Antioxidant value centers on:

• Vitamin C--according to "Prescription for Nutritional Healing" this vitamin is an "antioxidant that is required for at least three hundred metabolic functions in the body including tissue growth and repair..."
• Vitamin A--protects cells against cancer and other diseases and is necessary for new cell growth
• Carotenoids: lutein and beta-carotene--studies have demonstrated a cancer-preventive function for prostate cancer and colorectal cancer in particular! 
• Flavonoids: the big ones in kale are kaempferol & quercitin but there are 45 different flavonoids in kale!  Flavonoids are extremely beneficial, check out this paper by Dr. Joel Fuhrman.

Anti-inflammatory power (many antioxidants also double as anti-inflammatory agents):

• Vitamin K: interesting study demonstrated that high Vitamin K status is associated with lower inflammatory markers (the agents of inflammation).  KEY CAUTION:  if you are on coumadin (warfarin) and eat kale or other leafy greens make SURE to talk to your doctor about this to adjust your dose as it can have a dangerous effect on your blood thinners.
• Omega-3 Fatty Acids (ALA) (yes!  Kale has Omega-3's!)
• " It only takes 100 calories of kale to provide us with 25-35% of the National Academy of Sciences' public health recommendation for the most basic omega-3 fatty acid (alpha-linolenic acid, or ALA)."

Other fantastic nutritional benefits include:

• Magnesium, Vitamin B6 (pyridoxine), Calcium, copper, potassium, iron, manganese and phosphorus
• FIBER:  5 grams per cup!
• and MORE!  Check out this link for more details!

What diseases is Kale thought to prevent, reduce or improve:

• Reduces Pain significantly if eaten on a regular basis like all cruciferous vegetables.  Check out Dr. Neal Barnard's book: "Foods That Fight Pain"
• Helps lower cholesterol (due to the fiber's effect on bile acids--this effect is maximized when kale is cooked!)
• Helps reduce heart disease (by absorbing fat through the bile acid binding mechanism derived from fiber)
• Helps prevent osteoporosis (through Vitamin K's role in creating osteocalcin, the protein in bone tissue on which calcium crystalizes"
• Helps prevent cancer (excellent source of glucosinlate phytonutrients)
• Studies that show kale & other cruciferous vegetable's role in preventing colon cancer
• Literature supports reductions in prostate cancer & ovarian cancer with kale as well.

IMPORTANT CAVEAT:  Buy Organic Kale whenever possible!!  It is part of the "Dirty Dozen" list of high pesticide foods!!

Here is a sampling of recipes from some of my favorite bloggers and authors:

• Healthy Girl's Kitchen's Sri Lankan Kale (I loved this, you can read about it in my post here)
• My New Roots Blog's Winter Slaw (probably my favorite salad of all time, I talked about it here)
• The Fat Free Vegan Kitchen's "Cosmic Cashew Kale and Chickpeas with Confetti Quinoa"
• The Healthy Librarian's Potato & Kale Enchiladas (YUM!)
• Dr. Fuhrman's California Creamed Kale & Kale Fennel Soup
• Ann Esselstyn's Kale & Lemon Sandwiches (from The Healthy Librarian blog)
• Dr. Andrew Weil's Tuscan Kale Salad
• A few recipes for Kale Chips: 
• "Sour Cream" & Onion Kale Chips from "Oh She Glow's" blog (OMG this sounds SO good!)
• The Happy Herbivore's Oil-Free Kale Chips
• Mrs. McDougall's Baked Kale Chips

Ok!  What is YOUR favorite Kale recipe??!!

Any requests for foods for next time?:-)

The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.  Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition. The Happy Rehab Doc expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.  By visiting this site you agree to the foregoing terms and conditions.

RECIPES: What the Happy Nurse & I Are Eating This Week! Curries Galore, Sri Lankan Kale, Butternut Coconut Rice, Quinoa Puttanesca, Winter Slaw & More!

Ok!  Well its been a crazy week (another family member in the hospital--now discharged thank goodness!) and no time to mass cook!  For most of the week, I've been coming home and chopping a few things here and there and throwing it in the slow cooker (the 3-in-1 slow cooker of course!)!!  At least I did our meal planning and we got the grocery shopping done before the week began so I have everything on hand!!  


What we've made food-wise this week has been SUPER yummy so far!  My husband, the Happy Nurse, got a cookbook for Christmas called "Appetite for Reduction" by Isa Chandra Moskowitz."  Therefore, this cookbook features prominently in our plan for this week!  So far, the curries I've made from this cookbook have been really good!!  


Here is what the Happy Nurse & I are eating this week:

Soups & Curries 
1) Aztec Corn Soup from  The Happy Herbivore Cookbook by Lindsay Nixon:  As if we couldn't get enough of this delicious soup with a Mexican kick, we're making more for this week!! Its an incredibly healthy soup thanks to the ingenious use of quinoa as a main ingredient!  Great balanced protein source & gives it a nutty taste--yum!
2) Eggplant-Chickpea Curry: Appetite for Reduction" by Isa Chandra Moskowitz: I haven't tasted this yet but it smelled really good cooking!  Instead of the Chickpeas, I accidently thawed the Canelloni beans we had cooked & frozen so I used those!  Instead of fresh tomatoes which are out of season, I used "Fire-Roasted"diced canned tomatoes.  Delicious!)

3) 2nd Avenue Vegetable Korma: Appetite for Reduction" by Isa Chandra Moskowitz:  took this for lunch today--the sauce is SO good!  I forgot to buy cauliflower so I used broccoli instead & I threw in some parsnips as well since we had some!  I used the Healthy Librarian's trick substitution for coconut milk (since it is so high in saturated fat!)--I added a teaspoon of coconut extract to oat milk instead!  At let me tell you, I cannot taste a difference--yay Debby!
4) Red Lentil & Root Veggie Dal:  Appetite for Reduction" by Isa Chandra Moskowitz: haven't made this yet but I've got all the ingredients!  For all of these curries we got the garam masala, etc spices from our local Indian foods shop.  We get all the regular spices and our dried beans/grains from our local health food shop where we can buy in bulk from bins!  Super super cheap!


Main Dishes
1) Healthy Girl's Kitchen's Sri Lankan Kale:  I've been wanting to make this for WEEKS, I just have been a bit stuck because we haven't had time to run across town to the only store that has unsweetened coconut! I keep putting it on the list, but this week it is for real!

2) Quinoa Puttanesca:  Appetite for Reduction" by Isa Chandra Moskowitz Oh my gosh this is SO good!  I love pretty much everything in it--particularly the kalamata olives and capers!!  Instead of white wine, since we don't drink alcohol (12 step household!), I used sparkling apple cider (and it actually worked pretty well!).
3) Butternut Coconut Rice: Appetite for Reduction" by Isa Chandra Moskowitz  I haven't made this yet but I adore butternut squash and I'm a huge fan of coconut, so both together--how could that be bad?!  I'm going to use the Healthy Librarian's trick substitution for coconut milk here too to reduce fat!
4) Mushroom Tibs:  Appetite for Reduction" by Isa Chandra Moskowitz This recipe is an Eritrean-based recipe (Eritrea is a small country just north of Ethiopia) and since I'm a HUGE fan of Ethiopian food, I'm sure this will be delicious too!  And The Happy Nurse could not be more of a mushroom fan, so we both get to be happy!


Sides:

1) My New Roots Blog's Winter Slaw:  Ok I cannot even explain how unbelievably delicious this is!  And SO nutrient dense!!! Kale, carrots, cabbage (2 types), parsley, scallions--YUM!  And the dressing is amazing--a total home run all around!  
2) Healthy Girl's Kitchen's "Links for Latkas": So I had no time during the holiday week to make latkas and I really really like them!  So this week I saw a pound of potatoes on sale and I thought--why not?!  Wendy (the Healthy Girl herself:-)) has put together an excellent collection of healthy latka recipes--I plan to try a few of the recipes she has listed and compare them!  Great project for New Year's treats this weekend! (if I have time--if not, it'll be one recipe!):-)
3) Pineapple Collards:  Appetite for Reduction" by Isa Chandra Moskowitz:  we have a lot of collard greens leftover from Christmas dinner!  I of course over-cooked!  I know we'll get bored of these mid-week so I think adding pineapple is an inspired idea!  I'll let you know how it turns out!
4)  Curried Cabbage & Peas: Appetite for Reduction" by Isa Chandra Moskowitz I just realized how many curries I chose for this week!!  Guess I'm a mite bit excited about something on the spicy side when its SO cold outside!!
5) Brussels-Sprout-Potato Hash: Appetite for Reduction" by Isa Chandra Moskowitz  My husband is NOT excited about this one, but I LOVE brussels sprouts!  I had some pretty amazing brussels sprouts for Christmas dinner (my sister made them--so delicious!) so I'm yearning for more!  I'm still on the search for some fresh ones--my grocery store was out--so this may get pushed back to next week's list!!


Alright!  What are YOU planning on eating this week?  Got any recipe ideas for me & the Happy Nurse to make for next week???!

Coming Up:

• SuperImmunity for Kids ~Part 2~!
• A Truly Healthy New Year: From Weight Loss to Sleep, A Few Suggestions for 2012 
• Treating Pain with Food--more thoughts

The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment.  Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition. The Happy Rehab Doc expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.  By visiting this site you agree to the foregoing terms and conditions.